Backblasts

Date: 2024-05-06
AO: acropolis
Q: Hightower
PAX: Peanuts
FNGs: None
COUNT: 2

WARMUP:
SSH and stretching

THE THANG:
Murph Prep:
1 mile run
Sets of 5-10-15
5 pull ups
10 merkins
15 air squats
1/2 mile run

MARY:
None, to save time for CoT

ANNOUNCEMENTS:
Already shared

COT:
Remembering Jason Richards from STL, FNG that posted late April. During his naming he collapsed, the PAX provided CPR and called 911. Unfortunately Jason passed away on the way to the hospital. He is survived by his M and (4) 2.0’s.
We can’t control when God takes us away, so we need to live each day to fullest, never take it for granted. Prayers for Jason, later named Falcon, for his wife and kids.

Tags: acropolis, Peanuts

Date: 2024-05-06
AO: thepatriot
Q: Wedding Singer
PAX: My Space, Shake ‘N’ Bake, SAAS, Booking, Anchorman, Bone, Obadiah, CableGuy, Ice Tea, Hobbyhorse, Smokey, Lazlo, Boardwalk, citrus, bogey, Fitz-Hume, Pepco, @hops FNGs: 1 @hops
COUNT: 18

WARMUP: Falcon’s story

THE THANG:
BuyIn: Together In-cadence 14 SSH

4 Rounds:
F Flying Squirrels ( 026 Reps)
A American Hammers ( 026 Reps HW)
L Lunges ( 026 Reps EW)
C Curls ( 026 Reps)
O One Lap
N No Cheat Merkins ( 026 Reps)

4th round was Arlington style – 07 reps

BuyOut: Together In-cadence 14 SSH

MARY:
Leg lift over coupon (026 Reps)
Flutter kicks (026 IC)

ANNOUNCEMENTS:
Upcoming Events:
– May 26th- #boneathon, get signed up here—> https://forms.gle/gwusFAprKbaKxDfm8 – May 27th- #memorial-murph-wod
– June 1st- #convergence
– June 7-9- #dadscamp

COT:
F3 provides incredible support for anyone willing to show up in the gloom.

Consider making a donation to help support Falcon’s family: https://givebutter.com/Richards

Tags: thepatriot, My Space, Shake ‘N’ Bake, SAAS, Booking, Anchorman, Bone, Obadiah, CableGuy, Ice Tea, Hobbyhorse, Smokey, Lazlo, Boardwalk, citrus, bogey, Fitz-Hume, Pepco, @hops

Date: 2024-05-06
AO: thefarm
Q: Firehead
PAX: Yogi, IKEA, Infinity, Sparky
FNGs: None
COUNT: 5
WARMUP:
Arm Circles
Hillbillies
Willie May Hayes
Beet Pickers

THE THANG:
Escalator:
Start with first exercise, then Sprint across field, then mosey back.
Do first exercise, then second, Sprint and Mosey. Repeat adding new exercise on each round. Adjusting to just mosey vs sprint + mosey after the first few rounds

Burpees x 5
Dips x 10
Merkins x 15
Shoulder taps x 20
Squats x 25
SSH x 30

SSH round was done twice followed by mosey around the field

MARY:
Leg lifts, Freddy Mercury, Luge, Plank->Arm->Knee, Penguin Crunches

ANNOUNCEMENTS:
IKEA Q on Wednesday
DC Convergence June 1

COT:
(From Peter Attia podcast) Jason McCarthy, Green Beret and co-founder of GoRuck, shared the following on the process of preparing and training to get into the Green Berets:

“Half the battle is to go in confident. If you’ve cut corners, you know it! … That burrows inside your brain and when something doesn’t go your way, you start to play the what-if game. That what-if game is so dangerous. But if you have done what you can do and show up ready, then the outcome is going to be what it’s going to be. ”

Tags: thefarm, Yogi, IKEA, Infinity, Sparky

Date: 2024-05-05
AO: mother-ruck-ing
Q: Shake ‘N’ Bake
PAX: Sunshine, Popeye
FNGs: None
COUNT: 3

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: mother-ruck-ing, Sunshine, Popeye

Date: 2024-05-04
AO: olympus
Q: Doodles
PAX: Peanuts, Rollingstone, Po, Ashe, Nano, Pop Fly, Juneau
FNGs: None
COUNT: 8

WARMUP: yes around the track
THE THANG:
Dora
Partner 1 exercises and partner 2 moseys 100 yds and back

Exercises are:
50 Mike Tyson’s
100 lunges
150 merkins
200 air squats
250 SSHs
Moseyed 2 laps for total of 4 laps = 1 mile.

Then frisbee.
MARY: in frisbee
ANNOUNCEMENTS: convergence, dads camp, Murph
COT:
Think about what you want your legacy to be. What do you want to pass on? Is it money? Leadership? Time? What do you want to be remembered for?

Tags: olympus, Peanuts, Rollingstone, Po, Ashe, Nano, Pop Fly, Juneau